THE LUNCH HOUR LEGEND

If long commutes or family duties have confined your daily session to a lessthan-generous lunch break, fear not. Our cheats will have you in, out and back at your desk without a minute wasted

1/ TIME IT RIGHT

If you have flexibility, try Google’s “popular times” feature: “Search your gym and you’ll find a graph of its quietest hours,” says the Foundry PT Dave Thomas.

2/ HAVE A PLAN B

“Think in terms of movement patterns – squats, hip hinges, presses and pulls – not single exercises,” says Thomas. When your first choice is taken, sub in another ( right).

3/ KNOW YOUR WEIGHTS

Keep notes – it shouldn’t be trial and error every time. “That said, if the 30kg set is already in use, go lighter and focus on slow-tempo lifts with built-in pauses.”

4/ CARRY ON TRAINING

Stuck for ideas? “The loaded carry is undervalued and will boost grip strength and core control.” Plus, you can use anything for it: sandbags, weight plates, kettlebells…

5/ GO HANDS-FREE

Sub-par earphones will only slow you down. Wireless JBL Endurance Sprints have secure hooks, touch controls and a shirt clip for when you’re not using them (£ 45 jbl.com).

6/ LOSE THE COOL-DOWN

“There’s no evidence that it offsets DOMS,” says Thomas. “A brisk walk back to work will prevent blood collecting in the lower body and help channel it back to the brain.”

7/ PICK A UTILITY PLAYER

Ensure a swift exit from the changing rooms. All-in-one shower gels like Lab Series Pro LS will cleanse your hair and body (£ 20 labseries.co.uk). Workout completed.